WOD

Warmup:

Foam roll lats 1 x 45-60 sec/side + quick dynamic warmup drills to encourage blood flow.  2 sets with pvc pipe or steel dowl of 5 Muscle Snatch + 5 HPS + 5 OHS + 5 Squat Snatch – any additional mobility drills as needed

 

Snatch x 3 reps – drop each rep with quick reset every 2 minutes x 6 sets

+

Front Squat 3-3-3-3 @ 3111 – Rest as needed between sets –  Working sets

+

15 min EMOM:

1st min: 8-12 Alt DB Snatch @ 70/50

2nd min: 8-12 T2B

3rd min: 50 DU’s or 30s Work

+

10 min @ easy pace cool down on cardio of choice

NOTES: Snatch can be Power or Squat based on athletes skill/mobility – move well over weight on bar

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

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